The first thing to always remember before going to run a marathon is that we must know first if our body is ready or fit enough to run a marathon, and we must prepare properly before running a marathon.
Energy Usage During Exercise
Normally, exercise involves two types of energy usage:- Aerobic Exercise such as running, jogging, cycling, etc.
- Anaerobic Exercise such as weightlifting, playing weight or sprinting, etc.
Marathon Running
Marathon running is a long-duration run. The majority of energy used is aerobic; thus, it requires fitness of the lungs and heart to pump blood throughout the body and exchange gases, breathing in oxygen into the lungs, and supplying oxygen throughout the body efficiently. One way to measure the fitness of marathon runners is by assessing the lung and heart capability, with VO2 max being the measurement used to assess the maximum efficiency in delivering oxygen to the muscles for use. Individuals with a high VO2 max are capable of performing aerobic exercise (Aerobic Exercise) well, indicating a high level of physical fitness. Moreover, exercising leads to increased lactic acid production. If the body cannot efficiently remove lactic acid, it can cause muscle fatigue, which can be measured by the Lactate Threshold.
Besides fitness concerning the lungs, heart, and ability to remove lactic acid, athletes should also possess muscle strength, endurance, body flexibility, and finally, a suitable body composition of fat and muscle.
Beginners
A good start for those who have never run before, regardless of whether the goal is for health or to run a marathon, should begin with light exercises. Start with walking to get the body accustomed, then gradually increase the pace. Start running when comfortable walking at a brisk pace. In the beginning stages of exercise, you may experience calf or knee pain. If pain occurs, alternate between running and walking until you can continue running, and then gradually increase the distance at a slow pace.
Those Who Wish to Run Longer Distances
Those who run and wish to run longer distances should train more and for longer durations, but the increase in distance or exercise intensity should still be gradual, generally not exceeding 10% per week. Rest, as well as consuming food for energy, is equally important.
Those with Chronic Conditions Running a Marathon
Even individuals with chronic conditions can benefit from exercise, but it should not involve conditions that strictly prohibit intense physical activity or if any injury is present. Those with chronic conditions should consult their physician before planning an exercise regimen, starting with low-intensity exercise, meaning only raising the heart rate to about 50 – 60% of the normal heart rate. As condition improves, it can be gradually increased to a moderate level. Nonetheless, those with chronic conditions must be aware of their limitations and not overexert themselves.
Running a Marathon Without Training
Running a marathon without proper training can be very dangerous. Forcing the body could lead to serious injuries. Even though some may reach the finish line, they may suffer injuries that require a long recovery and may not be able to run again. Preparing for a marathon requires proper food and hydration to ensure enough energy.
Besides, temperature also affects running. It is important to wear clothing suitable for heat dissipation to prevent heat stroke. Even in low temperatures or comfortable weather, lack of proper training can still result in heat stroke. Training helps the body sweat and dissipate heat more effectively. Be mindful of your condition while running; if injury occurs, do not persevere, and if symptoms like severe fatigue, nausea, vomiting, confusion, limb weakness, or walking unsteadily occur, it indicates increasing danger and immediate care is needed.
Who Should Not Run a Marathon
- Those who have not trained
- Individuals with medical conditions that doctors advise against heavy exercise
- Those who are injured
- Individuals recently recovered from an illness and are not yet physically strong
Therefore, consistent training is essential before running a marathon to ensure one can reach the finish line in good health.
